CrossFit Nutley – CrossFit

Official Programming of CFN.

Warm-up

Dynamic stretching and movement drills.

Weightlifting

20 Minutes for strength

Front Squat (3 x 5)

-20% of 7×1

-10% of 7×3

(3/1 – 7×3, 2/9 – 7×1)

Metcon

This workout is designed for as many unbroken reps each round as possible.

Metcon (Time)

21 – 18 – 15 – 12 – 9 – 6 – 3

Wall Balls 20#/14#

Burpees
18 Minute Cap